Saturday 2015.02.14

February 14, 2015

Super Scaled Gymnasticals

HSPU
to 2 abmats
5 sets 3 strict + 3 kipping
Rest 2 minutes

Handstand Walk
Practice

Abz
5 sets:
5 strict TTB negatives
2 mini around the worlds each direction
10 second l-sit hold

Strength

Squat Snatch (1RM in 10 minutes, rest 2 minutes)
Clean and Jerk (1RM in 10 minutes, rest 2 minutes)

For time:
1×12 push jerk @ 60%
1 minute 10m sprint
1×9 push jerk @ 70%
1 minute airdyne burpees
1×6 push jerk @ 80%
1 minute row sprint
1×3 push jerk @ 85%-90%
1 minute double unders burpees

95×12, 105×9, 115×6, 125×3
10/10/10/10 sprints/burpees

Evolution

Power Endurance Cycle

5 3 rounds —
AMRAP in 3 minutes:
6 push press, 95/135 (2 rds Rx, 1 round with 1-arm DB PP 30#)
6 burpee over bar
6 box jumps, 24/30
Rest 2:00

1+14, 1+9 (tweaked something in right shoulder on 3rd PP), 2+3.

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